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FACT: 80% of your success will be determined by nutrition.

Whether you're trying to lose weight or gain mass, you must know the amount of calories you're taking in, expending, and the type — protein, carbs and fat. But first, you need to know how many calories your body and activity level require. Why? The simplest answer, never take in less than 80 percent of your Resting Metabolic Rate. Many sites have these calculators and it's important to understand none are exact, they are guides only. That said, they are good guides. I use the Mifflin-St. Jeor formula which research shows to be the more accurate of the most often-used formulas.

Find Resting Metabolic Rate (RMR):


Please Select Your Current Activity Level:
Your Daily Caloric Need:


Gain (+) /Lose (-)


grams calories
grams calories


Tracking Your Calories is Much Easier Than You Think

I use a software program, Calorie King, to track my daily calorie intake and use. There are many free online programs. I believe tracking your daily intake/use is the best way to stay keenly aware of your caloric balance. Tracking your intake and monitoring your results allows you to reach your goal more quickly — knowing, sooner rather than later, if you're headed in the right direction. For example, I have modified my current cycle to allow for more protein, less carbs, and I keep fat grams below 20 percent of my total calories. This allows me to lean up and not sacrifice any lean muscle, as long as I am in a positive caloric state (I eat more than I use) and my training is on the money. And I'd suggest, less carbs (not eliminating carbs), more protein and less fat is a combination good for most of the population.

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